How to do a Smith Machine Behind the Back Shrug

Authored by Fitbod

About Smith Machine Behind the Back Shrug

Sets Logged
120,416
Popularity Rank
649th
Difficulty
Beginner
Trapezius Strength
94 mSCORE 7th
Equipment Required
  • Photo of Smith Machine
    Smith Machine
Primary Muscles
Secondary Muscles

Instructions: How To

A variation of the shoulder shrug using a Smith machine with the barbell behind the body. This targets the upper traps and rear deltoids effectively, enhancing overall shoulder development. The Smith Machine's guided motion ensures stability, allowing for heavier loads with reduced risk of injury.

  1. Stand upright with your feet at shoulder-width apart and rack the smith machine bar to mid thigh height.
  2. Grab ahold the bar behind you with extended arms shoulder-width apart, palms facing behind you.
  3. Unhook the bar, stand upright, and brace your core to maintain a neutral spine.
  4. While keeping your chest out and shoulders back, glide your shoulder towards your ears.
  5. Lower your shoulders and the bar back to the starting position.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    30
    lbs
    1 Rep Max
    40
    lbs
  • intermediate
    8
    reps
    40
    lbs
    50
    lbs
  • advanced
    8
    reps
    45
    lbs
    55
    lbs

Enter your stats to calculate your Sets & Reps